Contents
- Jinsi: nemo madaidaicin kari don daukar ciki
- Yi yaro da sauri: manufa kwanakin da suka dace!
- Tunanin jariri: Na ɗauki daidaitaccen abinci
- Rayuwa mai lafiya don ƙara haɗarin ciki
- Samun jariri: kuma a gefen mutum?
- Kada ku jira dogon lokaci
- Cire abubuwan da ke cutar da haihuwa
- Yi daidaitaccen abinci
- Yi soyayya a madaidaicin matsayi
- Yi inzali
Jinsi: nemo madaidaicin kari don daukar ciki
Jima'i na yau da kullum. Kusan ba komai bane, amma don samun haihuwa dole ne ku yi jima'i. A kusa da lokacin ovulation, wato tsakanin rana ta 10 zuwa 20 na zagayowar a cewar mata. manufa zai kasance don yin soyayya kowace rana. Ɗauki lokaci don cuddles. Yawan yin soyayya, haka muke da shi damar samun ciki : a zahiri, wannan shaida yana da wuyar amfani a wasu lokuta. Gajiya, damuwa, damuwa, rashin jin daɗi… Rayuwar yau da kullun tana cike da maƙiyan libido. Ba kasafai ake samun raguwar sha’awa ko rashin karfin mazakuta ba na haifar da wahalar daukar jariri. Don haka da gaske ku ba wa kanku lokaci, don ku duka.
Yi yaro da sauri: manufa kwanakin da suka dace!
Tagan haihuwa bai kai haka ba. Lokacin haihuwa yana kusan kwanaki 3. Amma wannan matsakaita ne. Domin dole ne mu bambanta tsakanin tsawon rayuwar oocyte, wanda shine kawai 12 zuwa 24 hours a lokacin ovulation, da na spermatozoa, wanda zai iya zama da dumi a cikin mahaifa don kadan kasa da mako guda (3 zuwa 5 days). ). A wasu kalmomi, kwanakin da suka gabace shi da na ovulation sune kwanaki "mai kyau". Shahararriyar yaduwa. Wannan shine lokacin da ovary ya saki oocyte. Wannan sakin yana faruwa ne kwanaki 14 kafin ƙarshen al'adar, wanda shi kansa yana ɗaukar matsakaicin kwanaki 28, amma wani lokacin yana ƙaruwa, wani lokacin kuma ya ragu. Hakanan, sai dai idan kuna da injin lokacin, wannan D-day yana da matukar wahala a tantance, tunda dole ne a kirga baya. Gwajin ovulation yana ba ku damar tantance daidai lokacin da ovulation zai faru. Waɗannan gwaje-gwajen suna auna kololuwar hormone mai mahimmanci, LH (hormone na luteinizing). Don samun mafi kyawun damar yin ciki dole ne yi soyayya ranar kololuwa da kuma gobe.
Ta yaya zan iya gano lokacin ovulation na?
Daga cikin hanyoyin da ke taimaka maka gano lokacin ovulation, wato, lokacin da ovary ya saki oocyte, zaka iya zaɓar yanayin yanayin zafi. Ya ƙunshi ɗaukar zafinsa kowace safiya a kan komai a ciki, a lokaci guda kuma tare da ma'aunin zafi da sanyio. Lokacin da zafin jiki ya tashi da 4/10th na digiri, ovulation yana faruwa.
Tunanin jariri: Na ɗauki daidaitaccen abinci
Vitamins A, B6, B12, C da E, mahimman fatty acids, zinc, selenium, manganese da baƙin ƙarfe suna da mahimmanci ga mace da namiji. An san bitamin B musamman don haɓaka ovulation. THE'folic acid (B9), a zahiri a cikin ƙwai ko alayyafo, ana ba da shawarar musamman ga iyaye mata masu zuwa da jariransu don hana anemia da kuma hana lalacewar ƙwayar jijiyar tayin.
Watanni tara kafin fara zuwan ƙaramin Gustave, Sarah, 29, mai sha'awar yoga kuma ta fahimci salon rayuwa mai kyau, ta bar barasa kuma ta karɓi abinci mai wadatar 'ya'yan itace, busassun 'ya'yan itace da kayan marmari. " Na san cewa ciki zai ɗauki kuzari. Za a nemi ajiyar nawa, gwargwadon iyawa “. Hanyar da kwararru ke ƙarfafawa waɗanda ke ba da shawarar kula da abin da kuke ci na ɗan lokaci kafin haihuwa.
Rayuwa mai lafiya don ƙara haɗarin ciki
Yana da kyau kuma, don kallon nauyin ku. Kiba yana shafar haihuwa, kamar yadda abinci mai tsauri da yawa ke kawo cikas ga al'ada da mu'amala da hormones. Kazalika damuwa, ayyukan wasanni masu tsauri, balaguron balaguro ko rashin lafiyar hormonal.
Better dakatar da shan taba, aƙalla watanni 3 kafin fara jariri. Ditto ga uba na gaba: inganci da mahimmanci na spermatozoa suna rage ta taba da barasa. A cikin mata, barasa zai rushe samar da progesterone ta kwai. Dasa kwan da aka haɗe na iya zama da wahala, kuma zubar da ciki akai-akai.
Har ila yau, idan kuna kan magani, duba tare da likitan ku cewa magungunan ku sun dace da ciki.
Kuma sama da duka, yin ciki bai kamata ya zama abin sha'awa ba. Yi wasan kwaikwayo da shakatawa, kodayake sau da yawa yana da sauƙin faɗi fiye da aikatawa. Wannan kuma ya shafi mutumin ku! Idan kuna jin yawan aiki, me zai hana ku gwada yoga ko motsa jiki mai laushi? homeopathy, acupuncture ko ma sophrology ma iya taimaka maka. Kuma ci gaba da motsa jiki akai-akai ( iyo, tafiya…) don share tunanin ku kuma ku kasance cikin tsari!
Samun jariri: kuma a gefen mutum?
Wando da takaitattun wando ne ke da alhakin haɓakar zafin jiki (bursa yana rufe ƙwaya). Zinariya zafi yana rage samar da maniyyi. An lura cewa ’yan keken da ke yin hawan dutse da yawan allurai suna da mafi talaucin bursa fiye da masu keken keke, kuma adadin maniyyi ya ragu. Don haka yana da ma'ana don gudanar da wani wasanni ko aƙalla don samar da kanku cikin kwanciyar hankali da suturar da suka dace kuma masu ɗorewa a ƙugiya. Ingantattun babur da dakatarwar su ma suna taka rawa… Kuma wataƙila tuƙi a kan hanya ya fi dacewa da ingantattun hanyoyin daji.
Kada ku jira dogon lokaci
Al'umman yau suna jujjuya shekarun haihuwa na farko daga shekara zuwa shekara. A matakin ilimin halittu, duk da haka, akwai gaskiyar da ba ta bambanta: haihuwa tana raguwa da shekaru. Matsakaicin tsakanin shekaru 25 zuwa 29, yana raguwa a hankali kuma a hankali tsakanin shekaru 35 zuwa 38, kuma cikin sauri bayan wannan ranar ƙarshe. Don haka a shekara 30, macen da ke son samun haihuwa tana da damar samun nasara kashi 75% bayan shekara guda, kashi 66% a 35 da 44% a 40. Haihuwar namiji kuma tana raguwa da shekaru.
Cire abubuwan da ke cutar da haihuwa
A hanyar rayuwarmu da muhallinmu, abubuwa da yawa suna shafar haihuwa. An tara su a cikin “tasirin hadaddiyar giyar”, a zahiri suna iya rage damar samun juna biyu. Kamar yadda zai yiwu, saboda haka yana da mahimmanci a kawar da waɗannan abubuwa daban -daban, musamman tunda yawancin su suna cutar da ɗan tayi da zarar ciki ya shiga.
- taba na iya rage yawan haihuwa ga mata fiye da 10 zuwa 40% a kowane zagayowar (3). A cikin maza, zai canza lamba da motsi na maniyyi.
- barasa na iya haifar da rashin daidaituwa, raunin da ba na ovulatory ba kuma yana ƙara haɗarin ɓarna, yayin da a cikin maza an yi imanin yana lalata maniyyi.
- danniya yana shafar libido kuma yana haifar da ɓoyayyen hormones daban -daban waɗanda zasu iya yin tasiri akan haihuwa. A lokacin matsanancin damuwa, glandon pituitary yana ɓoye musamman prolactin, hormone wanda, a matakan da yawa, yana haɗarin lalata ovulation a cikin mata da maza, yana haifar da cututtukan libido, rashin ƙarfi da oligospermia (4). Ayyuka kamar tunani suna taimakawa wajen yaƙar damuwa.
- yawan maganin kafeyin zai iya ƙara haɗarin ɓarna, amma karatu yana ci gaba da sabani akan batun. Dangane da taka tsantsan, duk da haka, yana da kyau a iyakance yawan shan kofi zuwa kofuna biyu a rana.
Yawancin abubuwan muhalli da halaye na rayuwa ana tsammanin suna shafar haihuwa: magungunan kashe qwari, karafa masu nauyi, raƙuman ruwa, wasanni mai ƙarfi, da sauransu.
Yi daidaitaccen abinci
Abinci kuma yana da rawar da zai taka wajen haihuwa. Haka kuma, an tabbatar da cewa yin kiba ko, akasin haka, mai kauri na iya hana haihuwa.
Dance Babban Littafin Haihuwa, Dokta Laurence Lévy-Dutel, likitan mata da likitan abinci mai gina jiki, ta ba da shawara da a kula da batutuwa daban-daban don kiyaye haihuwa:
- son abinci tare da ƙarancin glycemic index (GI), kamar yadda maimaita hyperinsulinemia zai tsoma baki tare da ovulation
- rage sunadarin dabbobi a madadin furotin kayan lambu
- ƙara yawan abincin fiber
- kalli yadda ake cin ƙarfe
- rage yawan kitse mai kitse, wanda zai iya cutar da haihuwa
- shan duk kayan kiwo sau ɗaya ko sau biyu a rana
Dangane da binciken Amurkawa na baya -bayan nan (5), yawan shan kari na yau da kullun yayin ɗaukar ciki na iya rage haɗarin ɓarna da kashi 55%. Koyaya, yi hankali tare da ba da umarnin kai: fiye da kima, wasu bitamin na iya zama cutarwa. Don haka yana da kyau a nemi shawarar kwararru.
Yi soyayya a madaidaicin matsayi
Babu wani binciken da ya sami damar nuna fa'idar wannan ko wancan matsayin. A taƙaice, duk da haka, muna ba da shawara don fifita matsayi inda tsakiyar nauyi ke wasa don fifita hanyar maniyyi zuwa cikin oocyte, kamar matsayin Mishan. Hakanan, wasu kwararru suna ba da shawarar kada a tashi nan da nan bayan saduwa, ko ma kiyaye ƙashin ƙugu da matashin kai.
Yi inzali
Hakanan batu ne mai rikitarwa kuma yana da wahalar tantancewa a kimiyance, amma yana iya kasancewa inzali na mace yana da aikin halittu. Dangane da ka'idar "tsotse" (tsotsa), ƙuƙwalwar mahaifa ta haifar da inzali yana haifar da sabon abu na burin maniyyi ta cikin mahaifa.